Week 7: Lose the Baby Weight
This week's focus: the booty-buster workout
Welcome to week seven! Last week we touched on workout routines that stall out; this week we really go into the phenomenon of a plateau and how to break on through to the other side. Part of the solution may be more water intake. What will definitely help is the workout for your backside outlined here!
Exercise: Booty Buster Workout
You aren’t destined to wear “mom jeans” forever! Do one to two sets of 10 to 15 repetitions per exercise.
1. Push-ups with band (around body)
2. These are done in sequence before moving to opposite side of body:
- Supermans (band on one foot and opposite hand)
- Straight leg lifts (on all fours)
- Knee-ups (on all fours)
- Hamstring curls (on all fours)
- Fire hydrants (on all fours)
- Open books (on side)
- Clam shells (on side)
- Front kicks (on side)
- Isolated leg lift (on side)
- Circle crunches (each direction)
- Reverse crunches
Get more details on this workout that demonstrates the moves.
Continue strength training three days per week plus cardio on two or three days.
Diet: The Wonders of Water
You can lead a girl to water, but you can’t make her drink. Coffee and alcohol are OK in moderation, but remember alcohol is empty calories and coffee dessert drinks are just plain fattening, so try to replace a few of your drinks with good old water. Plain water is best. Avoid “nutritional supplement” waters—they nearly always contain sugar. Take a multivitamin instead! Learn some fascinating facts about water and weight loss.
Attitude: Oh, No—a Plateau!
Sometimes weight loss gets stalled, just as progress toward fitness does. You can deal with it. Shake it up and stick it out. Find out more about what can help you push through a plateau.
Find a tasty, healthy alternative to bad drink choices. For example, lemon juice in sparkling water (instead of packaged lemonade or lemon-lime soda). Or sparkling water with a splash of cranberry juice and slice of lime… it’s like a cocktail, but only 20 calories. It looks pretty, too! Think up your own low-cal alternatives.
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